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Slappy
07-14-2009, 01:51 AM
Hello All,

Joined the forums a few days and I thought Id make a Journal to keep myself honest. Ive only recently gotten into lifting with the help of a few friends. Learning alot on the net and ect. Well hopefully this is the beginning of a good thing.

A little about me: 6'1 , 177 pounds , 24yrs old. Im not nearly as strong as Id like to be right now. Wanting to bulk up to about 200, then cut. Starting to eat more and more as my body gets use to it.

I was searching through the articles on this site and found a routine that took my interest. Wannabebig - The Original Routine. Just started this routine today. Since I work 2 days and have 4 off it needed slight modification, so I hope its fine. This is what I plan on doing:

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 3: OFF

Day 4 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Triceps

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Biceps

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 5: OFF

Day 6 : OFF

Start back on day One (no day 7)

Im also doing 4 sets of 10 crunches every workout day.

Also wondering if I should be fitting in cardio anywhere.



Input appreciated. Thanks

Slappy
07-14-2009, 01:57 AM
13th July 2009 @ 11:30pm.

Day One:

Flat Barbell Bench Press : 90pnds 8 8

Low Incline Dumbell Press : 25pnds 8 8

Dips : 8 8

Chinups: NA (until I get my power rack next week)

Deadlifts : 120pnds 8 8

Barbell Rows : 70pnds 8 8

Shrugs : 50pnds 10

Crunches : 10 10 10 10

Slappy
07-14-2009, 09:39 PM
14th July 2009 @ 845pm

Feeling good today. Looking forward to working out the legs. Wow, I never realized how much my legs were gonna hurt. Since I work out in the basement I have to take the stairs after. Now thats a task, haha. Workout had to be a bit earlier since I work tonight. So here it is:

Day Two

Squats : 100pnds 8 8

Hack Squats : 100pnds 8 8

Leg Curls : 45pnds 8 8

Straight Legged Deadlifts : 80pnds 8 8

Standing Calve Raises : 25pnds 10 10 10 10

Crunches : 10 10 10 10

Now off to work.....

Coke
07-15-2009, 09:22 AM
Good luck man - keep working hard, eating right, and you can't go wrong...gonna need to be patient too.

Slappy
07-15-2009, 05:04 PM
Thanks man. Since I dont do any cardio, should I? My main goal is to bulk up and get stronger. So will cardio hinder this a bit? If so, where should I fit it in my schedule?

Coke
07-16-2009, 07:51 AM
Cardio is good for conditioning and is always an added plus, but in your case it is probably best to postpone it for a while - at least after you gain another 15 pounds. I say that because you are probably so active to begin with but not getting enough calories in right now to support the weightlifting and cardio combined.

Give the cardio a go though from time to time just to see how you feel about it, you should start experimenting and judge for yourself too, and that is with everything including diet.

Slappy
07-17-2009, 02:50 AM
16th July 2009 @ 1045pm

Yah I may do cardio every once in awhile. Thanks for the tips. Gives me something to think about.

Well onto the workout. First day for the shoulders, tri, and bi workout. I was looking forward to it. I had a lot to do today, but Im glad I fit in the workout instead of sluffing it off. A few new exercises Ive never done today. so I had to figure out some stuff. It was all good thanks to trusty youtube. Im loving those skull crushers. Never done them before. Well on to the workout:

Day Four:

Military Press in Rack(minus the rack) : 90pnds 8 6 (might need to drop the weight a tee bit)

Seated Dumbbell Press : 30pnds 8 7

Standing Lateral Raises : 20pnds 10 10 (wow, what a bitch these are)

Narrow Grip Bench Press : 80pnds 8 8

French Press : 40pnds 8 8

Barbell Curls : 30pnds 8 8

Hammer Curls : 30pnds 7 6 (straight from barbell curls to these were rough)

Crunches : 10 10 10 10

Now OFF for 2 days. Then start it all over again. Picking up my power rack on Tuesday, Im pumped. Also gonna go pick up an ez curl bar.

Suggestions always appreciated on anything you see.

Slappy
07-19-2009, 09:13 PM
19th July 2009 @ 715pm

Day One:

Flat Barbell Bench Press : 100pnds 8 8

Low Incline Dumbell Bench Press : 30pnds 8 8

Dips : 10 10

Chinups : N/A (waiting on rack)

Deadlifts : 140pnds 8 8

Barbell Rows : 90pnds 8 8

Shrugs : 50pnds 12

Crunches : 10 10 10 10

Good workout today. Upped the weights. If I couldnt up the weights I upped the reps a bit. For shrugs next week Im going to use the barbell so I can up the weight a bit.

Slappy
07-22-2009, 02:38 AM
20th July 2009

Well I went and played in my volleyball league today and my legs are spent, along with my abs for some odd reason. I did a light leg workout including some squats, but nothing special. So I wont bother boring you with the minor details.


21st July 2009

I went and picked up my power rack today and assembled it. Its pretty sweet. Couldnt resist trying it out. Working out arms tomorrow. Looking forward to it.

Slappy
07-22-2009, 11:44 PM
Last night I built my power rack in the dungeon (aka basement). The basement is just concrete walls and not finished in the least. I remember when I was viewing this house to buy it, well the basement had a bunch of couches and it sure looked like the prior owner liked to party. Then just prior to making the purchase I saw the owner. Looked like a drugy. Well I guess your starting to wonder what Im rambling about. I ripped off a board so I could get the rack in a bit closer and a bag damn near fell on my head. The bag had about 8 tablespoons of white powder in it. I came to find today what i suspected, its cocaine. Just thought Id share that, as its funny what you can find in your own house and not know it was there. Well time to go workout now. Update the journal after that.....

Slappy
07-26-2009, 07:33 PM
22nd July 2009 @ 1145pm

Day Four

Military Press in Rack : 75pnds 8 8

Seated Dumbbell Press : 30pnds 7 4

Standing Lateral Raises : 20pnds 10 10

Narrow Grip Bench Press : 85pnds 8 8

French Press : 45pnds 8 8

Barbell Curls : 30pnds 8 8

Hammer Curls : 30pnds 8 8

Crunches : 10 10 10 10

The shoulder excercies were tough today. Had to drop the weight a bit on my military press from last week. Then the seated dumbbell presses were way worse than last week. My shoulders just werent feeling good, not too sure why.

Slappy
07-26-2009, 09:34 PM
25 July 2009 @ 900pm

Day One

Flat Barbell Bench Press : 120pnds 8 8

Low Incline Dumbell Bench Press : 30pnds 10 10

Dips : 12 12

Chinups : 5 4

Deadlifts : 165pnds 8 8

Barbell Rows : 100pnds 8 8

Shrugs : 110pnds 12

Crunches : 10 10 10 10

Slappy
07-26-2009, 09:35 PM
26th July 2009 @ 800pm

Day Two

Squats : 115pnds 8 8

Hack Squats : 115pnds 8 8

Leg Curls : 50pnds 8 8

Straight Legged Deadlifts : 95pnds 8 8

Standing Calve Raises : 25pnds 10 10 10 10

Crunches : 10 10 10 10

Coke
07-28-2009, 08:15 AM
Good deal on building your own power rack, that's great...sessions are going very well dude.

Slappy
07-29-2009, 01:35 AM
28th July 2009 @ 1145pm

Weight after workout : 184.5pnds

Day Four:

Military Press in Rack : 80pnds 8 8

Seated Dumbbell Press : 30pnds 8 8

Standing Lateral Raises : 25pnds 6 20pnds 10 7

Narrow Grip Bench Press : 95pnds 8 8

French Press : 55pnds 7 50pnds 6

Barbell Curls : 30pnds 8 8

Hammer Curls : 30pnds 8 10

Crunches : 10 10 10 10

Another good workout. Shoulders felt alot better today, so that went well. Had a couple complications with moving up the weight too fast, so I had to adjust. I had to reajust the weight on the standing laterals. Then I went up on the french press too much, so I had to drop it again. I couldnt even do 1 single press after that. Next week Ill just start at 50pnds and go from there. Still waiting for my curl bar and dumbbell bars to arrive, so I couldnt adjust the weight on the curls yet. For the hammer curls I just threw in a couple extra just for good measure.

Coke
07-29-2009, 08:13 AM
Good day for the delts and arms guy.

Guido
07-29-2009, 10:36 AM
Last night I built my power rack in the dungeon (aka basement). The basement is just concrete walls and not finished in the least. I remember when I was viewing this house to buy it, well the basement had a bunch of couches and it sure looked like the prior owner liked to party. Then just prior to making the purchase I saw the owner. Looked like a drugy. Well I guess your starting to wonder what Im rambling about. I ripped off a board so I could get the rack in a bit closer and a bag damn near fell on my head. The bag had about 8 tablespoons of white powder in it. I came to find today what i suspected, its cocaine. Just thought Id share that, as its funny what you can find in your own house and not know it was there. Well time to go workout now. Update the journal after that.....Ahahahahahaha! Wow what a find. What did you do with it? (just curious)

Nice on installing a powerrack in the basement. I would love to do that but I don't think I'm gonna be at my house too much longer so wouldn't really be worth it. Plus our basement ceiling is only 7 feet and I think most racks are taller than that.

Slappy
07-29-2009, 08:36 PM
My rack clears the basement rafters by about 1 inch. Yah finding that coke was funny, I left it sitting downstairs for a bit and just threw it away the other day. With the proffesion Im in I dont need to get busted with anything like that. I heard it can enter the pores on your fingers and stuff also, since i touched it. Im not too sure though.

Slappy
07-29-2009, 08:38 PM
Good day for the delts and arms guy.

Thanks Coke, This is my favorite workout day. I really wanted to get some mass on my arms. Im definately feeling stronger. Going to start taking creatine by mid next month I think. Hopefully that helps a bit.

Slappy
08-01-2009, 02:16 PM
31st of July 2009 @ 1145pm

Day One:

Flat Barbell Bench Press : 125pnds 5 115pnds 8 8

Low Incline Dumbell Bench Press : 30pnds 12 12

Dips : 12 12

Chinups : 5 3

Deadlifts : 185pnds 8 8

Barbell Rows : 115pnds 8 8

Shrugs : 115pnds 12

Crunches : 10 10 10 10

I was pretty fatigued for this work out from a lack of sleep the past couple days. I tried to up my bench and only got out a handful of reps. Lowered it a bit and finished. Everything else went well except the chins, which are a bitch. I may need to do some modified chins or something. Im thinking next set of deads I could go over 200pnds. It shouldnt be unatainable. Id like to see my bench go up faster, but it will come.

Coke
08-02-2009, 11:54 AM
... Id like to see my bench go up faster, but it will come.

The benching will definitely be going up, it's basically a gradual progression though.

Slappy
08-03-2009, 01:09 AM
The benching will definitely be going up, it's basically a gradual progression though.

Well I watched Dave Tate's Video on benching. It definately gave some very good pointers. I tried it out tonight for a couple reps and my bench definately felt stronger.

Worked the legs yesterday, Ill have to post it later. Working the arms and such again tomorrow. Im definately putting on a bit of weight, up about 6-8 pounds for my morning weight.

Slappy
08-03-2009, 01:55 PM
1st Aug 2009

Day Two

Squats : 145pnds 8 8

Hack Squats : 125pnds 8 8

Leg Curls : 50pnds 8 8

Straight Legged Deadlifts : 105pnds 8 8

Standing Calve Raises : 25pnds 10 10 10 10

Crunches : 10 10 10 10

Slappy
08-04-2009, 01:38 AM
3rd of August 2009

Day Four:

Military Press in Rack : 85pnds 8 8

Seated Dumbbell Press : 30pnds 8 12

Standing Lateral Raises : 20pnds 10 10

Narrow Grip Bench Press : 100pnds 8 8

French Press : 50pnds 8 8

Barbell Curls : 30pnds 9 9

Hammer Curls : 30pnds 9 9

Crunches : 10 10 10 10

Hanging Leg Raises : 10 10

Decent workout. Im gonna have to check on my form for OH presses. It isnt feeling right, so it must be something. Everythign else went well, minus one thing. While doing my last rep of hammer curls the whole damn weight fell apart. Using those plastice york weights isnt a good idea. Still waiting on my curls bars. That should solve the problem. Added some hanging leg raises just for fun. Im thinking of doing those at the end of every workout.

Coke
08-04-2009, 08:39 AM
Looks nice for both days bro.

Slappy
08-08-2009, 02:09 AM
7th August 2009 @ 1145pm

Day One:

Flat Barbell Bench Press : 120pnds 8 8

Low Incline Dumbell Bench Press : 30pnds 12 12

Dips : 12 12

Chinups : 5 4

Deadlifts : 205pnds 8 8

Barbell Rows : 125pnds 8 8

Shrugs : 125pnds 12

Crunches : 10 10 10 10

Hanging Leg Raises: 10 10

Good workout. I think I need a variation on chinups. Im having a hard time getting any out really good. Suggestions?

Slappy
08-10-2009, 03:53 AM
9th August 2009 @ 1145pm

Day Four:

Military Press in Rack : 90pnds 7 6

Seated Dumbbell Press : 30pnds 10 8

Standing Lateral Raises : 20pnds 10 10

Narrow Grip Bench Press : 105pnds 8 8

French Press : 55pnds 7 5

Barbell Curls : 70pnds 8 8

Hammer Curls : 30pnds 8 8

Crunches : 10 10 10 10

Hanging Leg Raises : 10 10


I was doing my curls with dumbbells before. I started doing them with the barbell today so I can add more weight gradually. I had to miss my leg workout ( for the second time thus far). I had a wedding and some other stuff, no way I could get it in. Ill just push it extra hard next time. I did some body weight squats, but thats about it. I enjoy the leg lifts after my crunches, just not too sure how benficial they are.

Slappy
08-18-2009, 01:42 AM
Well I missed a wholoe week of hitting the "iron". Kinda dissapointed, but it was unavoidable. Should i just hop back on the horse from where i was? Should I expect to lose any strength? Im sure these are stupid questions. Getting back at it later tonight.